Ok after a few weeks of reading and researching I came up with this diet. I am 21, 5'5, 160Lbs around 24%BF. Can you guy let me know if its good and what I need to adjust:

07:20 L Glutamine 5G
GOOD! MAYBE ADD AN ECA OR ECY STACK AS YOU SEE FIT.
07:30 - 08:30 Cardio
WHY SUCH A LONG WAIT TO DO CARDIO? JUST ASKING.
09:00 L Glutamine 5g, 5 egg whites + 1yolk
GLUTAMINE IS UP TO YOU, WHERE IS THE PROTEIN? MAKE THIS A PRO/FAT OR PRO/CARB (YOUR CHOICE)
10:30 Shake w/1tbsp Flax
GOOD!
12:30 1 Tuna can & broccoli
ADD MAYO AND AN EFA OF YOUR CHOICE!
15:30 1/2 cup Cottage cheese low fat
BETTER TO HAVE AT NIGHT BUT BETTER THAN NOTHING I SUPPOSE!
16:30-17:45 Weights

18:00 PWO Shake w/100g Dex and 1tbsp Flax
KILL THE FLAX IMMEDIATELY, MAKE SURE THIS IS 2:1 RATIO SO I ASSUME YOU ARE USING 50G PROTEIN?

thanx for advice guys.
09:00 meal would 7 egg whites and 2 yolks be sufficient enough or should I add something else?
12:30 meal what can I use for an EFA with that meal?

thank you

I would have a pro shake w/ a few eggs if you like. It is up to you. One egg equals roughly depending on size 3-6g pro if i remember correctly? Needless to say you need to up your protein greatly in this meal.

ok I am gonna have my 7 egg whites and 2 yolks cooked, + 1/2cup of oatmeal.
Would that work for a breakfast? The thing is I have very hard time eating in the morning, I am not looking forward 7 eggs and oatmeal as it is.
thanks

After I added Dex to my PWO and Oatmeal in the morning, I am ending up with approximately :
223 Pro / 73 Fat / 209 Carbs, do u guys think its too many Carbs? Most of them are taken after cardio and Weight lifting.
Thanks

get ride of the flax in your PWO shake. . .TERRIBLE idea. Use full fat cottage cheese and use more whites in your first meal, thats only like 20 grams of protein

dcb

dalcowbag -- why do u suggest he use full fat cottage cheese if hes cutting?

dan476 -- i notice you say you are taking in 157g of carbs and 100g are coming from your shake and another 30 or so come from the brown rice.... but what about a day that you do not do weights.. are u having almost zero carbs?

I would cut them back considerably on non-lifting days personally. Your main source of carbs should come from PWO & PPWO and other than that you should be running pro/fat meals.

The only carbs i would have on a non-lifting ay would be after cardio meal which can be pro/carb (or pro/fat) and maybe some brown rice in a later meal, you are gonna have to see how your body reacts, if you don't see gains, drop the carbs.

12:30 1 tuna can w/mayo, 1/2 Cup Broccoli
ADD AN EFA...I WOULD HAVE SOMETHING BESIDES TUNA HERE, THIS WOULD BE A GOOD TIME FOR CHICKEN BREAST (STEAK, SALMON), VEGGIES AND 2 TBSP OF NATTY PB. <----- THIS IS GOOD ****!